A one rounder, in and out style workout. Working up in reps, then back down. The first half should feel really great while you are feeling fresh. Once you hit the Push Press, things will start to slow down a little. The second half might take a little longer to get through the second time around. That is fine, give them something to focus on for the day (see below) and have them try as hard as they can to stick with it.

The Push Press is taken from the ground, and by the end of the set of 55, you may be putting it down and picking it up a lot.

Beyond Rxd: Challenge yourself to do as big sets as they can on all movements. Especially for the first set of each movement. This is a good mental challenge you will be able to gauge where your limits are doing high reps sets.

Rxd: Pick a rep scheme that they think they can maintain over the workout without needing to take too much rest in between. It may mean the first few sets feel easy for you, but that is ok, you will eventually start feeling hard. Scale the Swing weight if needed, as well as the Push Press weight. The load for the Push Press should feel moderately heavy. You should be able to get at least 10 reps unbroken in their first set.

Fitness: We reduced the total reps by quite a bit. This means that the movements should feel challenging for you with whatever modifications you choose. Scale the load for everything as needed. Watch out for making this one too easy.